Use regular, varied meals as the foundation and adjust portions and timing to the work you are doing.
Build a reliable base
Include a variety of carbohydrate foods, protein sources, vegetables or fruit, fats and fluids across the day. Consistent access to enough food supports both training and ordinary health.
Sports products can be convenient, but they do not replace a varied diet.
Match the demanding days
Longer or harder sessions may call for more carbohydrate and a deliberate recovery meal or snack. Easier days do not require punishment or aggressive restriction.
Plan portable food when work or travel would otherwise leave a long gap.
Watch for concerning patterns
Persistent fatigue, dizziness, recurrent injury, missed periods, anxiety around food or declining performance should be discussed with a qualified healthcare professional.